Macadamia: Calories, Nutrition Facts, and Health Benefits (2026)

Macadamia nuts contain 201 calories per 1 oz (28 g, about 11 nuts), with 2.4 g of fiber and 21.2 g of fat. They are particularly high in monounsaturated fat and provide 36 mg of magnesium per serving.

This page provides a comprehensive overview of the nutritional profile of macadamia nuts, including their calorie content and health benefits. We will also explore their impact on blood sugar levels and how they compare to other nuts and seeds.

Macadamia Nutrition Facts (Per Serving and Per 100 g)

The following nutrition facts table outlines the key nutrients found in macadamia nuts per 1 oz (28 g, about 11 nuts) and per 100 g.

Values are for 1 oz (28 g, about 11 nuts).

Nutrient	Per Serving	Per 100 g	% Daily Value (per serving)
Calories	201	718	10%
Protein	2.2 g	7.9 g	4%
Carbohydrates	3.9 g	13.8 g	1%
Fiber	2.4 g	8.6 g	9%
Sugar	1.3 g	4.6 g	-
Fat	21.2 g	75.8 g	27%
Vitamin C	0.3 mg	1.2 mg	0%
Potassium	103 mg	368 mg	2%
Saturated Fat	3.4 g	12.1 g	17%
Magnesium	36 mg	130 mg	9%
Manganese	1.15 mg	4.10 mg	50%

About 7% of macadamia calories come from carbohydrates, 4% from protein and 89% from fat.

Macadamia by Health Goal

The by-goal ratings section evaluates macadamia nuts based on common health and dietary goals, helping you understand their suitability for various nutritional plans.

Goal	Rating	Why
Weight loss	Fair	201 calories per serving, with 2.4 g fiber for fullness
Blood sugar / diabetes	Excellent	Glycemic load of about 1 per serving
Immunity	Good	Vitamin E and minerals like zinc and selenium that support immune function
Digestion	Fair	2.4 g fiber per serving supports regularity
Heart health	Good	Unsaturated fats, fiber and magnesium, with very low sodium
Muscle gain	Fair	Low in protein (2.2 g); best as a vitamin-rich choice, not a protein source

Macadamia and Blood Sugar

Glycemic index: 0. Glycemic load: 1 per serving.

Macadamia is very low in available carbohydrate, with a glycemic load around 1 per serving, so it has minimal effect on blood sugar. Its fat, protein and fiber also slow the blood-sugar rise from foods eaten alongside it.

How Macadamia Compares to Other Nuts and Seeds

In the comparison table, we examine how macadamia nuts stack up against other nuts and seeds in terms of nutritional value and health benefits.

Nut/Seed (per 100 g)	Calories	Protein (g)	Fat (g)	Fiber (g)
Macadamia	718	7.9	75.8	8.6
Pecan	691	9.2	72.0	9.6
Walnut	654	15.2	65.2	6.7
Brazil Nut	659	14.3	67.1	7.5

Macadamia Myths, Checked

Macadamia nuts are unhealthy because of the fat , Misleading. Their fat is mostly monounsaturated; the catch is they are the most calorie-dense nut.

Macadamia nuts are safe for all pets , False. Macadamias are toxic to dogs, though fine for people.

How to Track Macadamia

Nuts and seeds are calorie-dense, so a small handful can swing the count a lot; weighing macadamia beats eyeballing it. Nutrola identifies food from a photo, barcode or voice entry and returns calories and macros, so you can log macadamia accurately instead of estimating. Nutrola is available from EUR 2.50 per month and shows no ads on any tier.

For related references, see best fat sources ranked, best plant-based protein sources ranked, and complete protein sources ranked.

Sources

Nutrition values are from the USDA FoodData Central database, shown per serving and per 100 g, rounded. Percent Daily Values use US reference intakes for a 2,000 calorie diet. Glycemic index and load are from published international tables and vary by variety, ripeness and cooking method. This is educational and not medical advice.

Frequently Asked Questions (FAQ)

How many calories are in 1 oz of macadamia nuts?

One ounce of macadamia nuts contains 201 calories. This calorie density makes them a rich source of energy, suitable for those needing a high-calorie snack.

Is macadamia good for weight loss?

Macadamia nuts can be part of a weight loss plan when consumed in moderation. Their high fat content can help with satiety, potentially reducing overall calorie intake.

Can people with diabetes eat macadamia?

People with diabetes can include macadamia nuts in their diet. They are low in carbohydrates, with only 3.9 g per ounce, which helps minimize blood sugar spikes.

How much fiber is in macadamia?

Macadamia nuts provide 2.4 g of fiber per ounce. This fiber content can aid in digestion and contribute to overall health.

Is macadamia high in sugar?

Macadamia nuts are low in sugar, containing only 1.3 g per ounce. This makes them a suitable option for those monitoring their sugar intake.

Are macadamia nuts healthy despite the fat?

Despite being high in fat, macadamia nuts are considered healthy. They are rich in monounsaturated fats, which can support heart health when consumed as part of a balanced diet.

Key Takeaways

• Macadamia nuts have 201 calories per 1 oz.
• They contain 2.4 g of fiber per serving.
• Macadamia nuts provide 21.2 g of fat, primarily monounsaturated.
• They have only 1.3 g of sugar per ounce.
• Macadamia nuts are low in carbohydrates, with 3.9 g per serving.
• They offer 36 mg of magnesium and 1.15 mg of manganese per ounce.